Workout Wednesday: ELLEFit X Zanna van Dijk

The workout you can take anywhere...

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Zanna van Dijk is a personal trainer, fitness model and blogger.

She is the co-founder of the #girlgains movement, has her own activewear collection and is about to publish her first book, Strong.

Oh, and did we mention that she is only 23?

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HOW DID YOU START YOUR CAREER IN THE FITNESS INDUSTRY?

My background in fitness started at university.

My poor diet, regular partying and all-round unhealthy lifestyle was taking its toll on my body.

I was struggling to focus on my studies, my skin was breaking out and I was tired of being tired.

I decided to make positive changes in an attempt to get healthier and happier.

It was a slow and gradual learning process, which lead to fitness going from a hobby to a passion.

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I ended up finishing my degree and then moving into the fitness industry, working as a personal trainer full time and developing my blog on the side; until it got to the point where the blog could be my main career.

Now I work as a PT just because I love it.

My fitness regime has transformed over the years.

I have been through different stages and spent time focusing on a variety goals.

I have finally found my happy place where I combine heavy weight lifting with bodyweight and HIIT training.

I love getting progressively stronger through resistance training, but I also love the fact that you can do bodyweight circuits anywhere, anytime.

They are perfect for when you're short on time or always on the move.

I took the ELLEfit team through this quick, simple workout in the park.

No equipment is required and I promise you will get super sweaty.

The workout ...

Warm up

Point to point: knees to chest, knees to bum, walking lunges, crawls, broad jumps.

Dynamic stretches:

Deep squats x 10

Frog squats x 10

Deep lunge with twist and arm raise x 1 each side

Bent over torso twists x 10

Circuit 1: Cardio Burn

4 exercises. 40 seconds on, 20 off. 3 rounds with 1 min rest between each.

Squat jumps

Push ups with shoulder taps

Burpees

Mountain climbers

Circuit 2 : Strengthening

4 exercises. 30 seconds on 15 off. 3 rounds with 1 min rest between each.

Sumo squats - 1 and a half reps

Commandos into knee taps

Wide and narrow squats

Plank hip dips

Finisher

1 minute = how many burpees can you do? Aim for 15 minimum.

Cool Down

Stretch out key areas i.e. hamstrings, glutes, chest, back, core.

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